What’s with the winter woes? Understanding why symptoms of depression can rise in the winter months.

What’s with the winter woes?

Understanding why symptoms of depression can rise in the winter months. With warm cups of hot cocoa, beautiful snowscapes in the morning, jolly music that you don’t
mind getting stuck in your head, and a season of thoughtful gifts, celebrations, and times with those we love, you could be forgiven for guessing that the winter months might be a season of relief from mental health concerns. On the other hand, maybe you, like many, have shivered while trying to get your car to start. Maybe you’ve frowned out the window at work when you noticed that it’ll be dark before you ever even start the drive home. Or perhaps some of those holiday season celebrations are not just a celebration with loved ones, but a time remembering someone that you’ve lost. In fact, for many, feelings of depression often do increase during the winter months. However, this seasonal change in mood is not the same for everyone. By understanding what seasonal depression symptoms look like and how they arise, you can take proactive steps to help those who might be affected.

What are seasonal depression symptoms?

For some, the change in mood during these cold months is mild, but for others it can rise to the level of a diagnosable mental health disorder: Seasonal Affective Disorder (SAD – I know, perfect name, right?).

Let’s take a look at some of the most common symptoms experienced by those whose mood is affected by the season:

1. Sadness. 

2. Sleepiness. 

3. Changes to appetite. 

4. Feeling a lack of energy or sluggishness.

5. Difficulty concentrating or making decisions.

6. Social Withdrawal.

7. Loss of interest or enjoyment in hobbies or activities.

8. Feelings of guilt or worthlessness.

9. Somatic complaints (e.g., feeling bad in your body without a clear physical cause).

10. Thoughts of suicide, death, or self-harm.

Who is at risk for experiencing seasonal depression?

Women experience seasonal depression more often than men. Further, the risk for experiencing seasonal depression symptoms also increases the further away from the equator you live. In fact, this effect can be quite profound. One study reported that diagnosable rates of SAD are only around 1.4% in tropical Florida and as high as 9.9% in Alaska!

The primary reason for this variation is simple: light. Near the equator, the changing seasons are not accompanied by large swings in daylight hours. Conversely, in the far north and south, winter nights can last nearly the entire 24 hour period. For example, in Fairbanks, Alaska, the shortest day of the year (the winter solstice) gives its population less than 4 hours of daylight! The daylight we experience aids in several biological processes related to our mental health, sleep, and circadian rhythms, all of which may impact risk for seasonal depression. 

Like with non-seasonal depression, there are many other psychological “risk factors” that can increase one’s risk for experiencing seasonal depression. For example, some “depressive” thinking styles are associated with risk for depression (e.g., tendency to focus on negative experiences or feelings, tendency towards hopelessness, etc.) Disengagement or withdrawal from hobbies, activities, or relationships also likely increases risk. Finally, as with most mental health concerns, genetic risk also plays a role.

How do you improve or prevent seasonal depression?

Whether you are experiencing some mild seasonal moodiness or a severe period of depression throughout the season, you may be wondering how you can take steps to start feeling better. As with other mental health concerns, treatment and prevention can take many forms. If you feel that you are experiencing symptoms of seasonal depression, or if you feel like you have in the past and would like to prevent them this winter, you might consider the things we have discussed. Ensure that you get some exposure to the sunlight. Increase how much time you spend in the sunlight during the day with a short walk, eating a meal outside, or working on a laptop by a big window, for example. If you can, ensure you have social support and increase how often you spend time with people you find pleasant.
Of course, if these symptoms are severe, or if you are unsure whether you have seasonal
depression, you can always consult with a mental health professional, such as a therapist,
psychologist, or psychiatrist. 

Fortunately, they may be able to recommend more significant treatment options, such as:

1. Light Therapy: Your provider may have you increase your exposure to light! Light
therapy involves sitting in front of a very bright light every day for a period of time. While
this is effective and safe (the lights use filters that reduce or eliminate harmful UV
effective, for example), those taking certain medications or with certain medical
conditions may not be good candidates for light therapies.

2. Therapy: Many forms of therapy, such as cognitive behavioral therapy (CBT), have been
shown to improve symptoms in those experiencing SAD. CBT helps people change
patterns of thought and behavior in ways that lead to improvements in depression
symptoms and increase one’s ability to cope.

3. Medication: Many medications used to treat more traditional forms of depression (e.g.,
antidepressants) are also effective in the treatment of SAD. These work by changing
how the brain produces and utilizes certain chemicals which impact our mood, emotions,
and behaviors. Your medical provider may also suggest other medications or
supplements such as melatonin or vitamin D.

When considering how you can feel better this season, it can be helpful to remember that
everyone is unique and may respond to each choice differently. Many see the greatest relief when working to improve their symptoms with a combination of these options. Whichever route you might choose, it’s important to remember that seasonal depression is real and much more common than some might expect.

Resources and citations:

Belge, J. B., Sabbe, A. C., & Sabbe, B. G. (2022). When is pharmacotherapy necessary
for the treatment of seasonal affective disorder? Expert Opinion on
Pharmacotherapy, 23(11), 1243-1245.
Rohan, K. J., Roecklein, K. A., & Haaga, D. A. (2009). Biological and psychological
mechanisms of seasonal affective disorder: a review and integration. Current Psychiatry
Reviews, 5(1), 37-47.
Sohn, C. H., & Lam, R. W. (2005). Update on the biology of seasonal affective
disorder. CNS spectrums, 10(8), 635-646.
 https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-
causes/syc-20364651
 https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder#part_6691